Breathing exercise · 4 · 4 · 4 · 4
Box breathing for being unwell, when you have just finished work
Simple counts — 4 · 4 · 4 · 4 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
The pattern is a square — 4, 4, 4, 4 — and you trace it with your breath. The gap right after work is the easiest one to use. Notice what's solid: the floor, the chair, your own weight.
Why it can help
Equal breathing tends to even out the differences between your in-breath and out-breath over a few minutes.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Hold | 4s | 4s |
| Exhale | 4s | 8s |
| Hold again | 4s | 12s |
One round is 16 seconds. At the default 8 rounds this practice runs 128 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- in the two minutes after a difficult phone call
- in a hospital corridor, waiting for news
- at the start of a study session, to set the tone
Tips
- Do it before you need it once, so that it is familiar when you do.
- Set a timer for the rounds you want, so you are not watching the clock.
- If holding for the full count feels tight, drop every number by one. The shape matters more than the size.
Please note
If holding your breath makes you dizzy or uncomfortable, skip the holds entirely and breathe slowly and evenly instead. Never push through lightheadedness. If you are pregnant, or manage a heart, blood pressure or lung condition, check with a doctor before doing breath holds.